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    Dash Diet [Second Edition]: Everything You Need to Know about the Dash Diet Plan and Dash Diet Recipes
    Dash Diet [Second Edition]: Everything You Need to Know about the Dash Diet Plan and Dash Diet Recipes
    Dash Diet [Second Edition]: Everything You Need to Know about the Dash Diet Plan and Dash Diet Recipes
    Ebook99 pages50 minutes

    Dash Diet [Second Edition]: Everything You Need to Know about the Dash Diet Plan and Dash Diet Recipes

    By Carla Hopper

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    DASH Diet [Second Edition] Everything You Need to Know About the DASH Diet Plan and DASH Diet Recipes --------- Now [Second Edition], with the following changes: * New introduction * New section: "Understanding Why Hypertension Occurs" - 440 words. * New recipes - approx 3797 words. * Improved formatting and editing --------- Over 50 million people in the United States alone suffer from high blood pressure. Another 14 percent of the population has high cholesterol levels. Many people control their conditions by taking prescription drugs, but many of these medications come with unpleasant or even dangerous side effects. That's why so many people are switching to the DASH diet for high blood pressure. It allows them to get off the drugs without risking their health. The DASH diet provides a safe, natural and affordable alternative to conventional medications.
    LanguageEnglish
    PublisherHealthy Lifestyles
    Release dateMay 15, 2017
    ISBN9781631878244
    Dash Diet [Second Edition]: Everything You Need to Know about the Dash Diet Plan and Dash Diet Recipes

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      Book preview

      Dash Diet [Second Edition] - Carla Hopper

      DASH Diet

      [Second Edition]

      Everything You Need to Know About the DASH Diet Plan and DASH Diet Recipes

      Carla Hopper

      Copyright © 2013 Carla Hopper

      All rights reserved.

      DASH Diet Introduction

      The DASH Diet is an important strategy for anyone who wants to lower their blood pressure and improve their overall health without dealing with risky medications and their side effects. This simple diet focuses on low fat, low cholesterol foods and natural ingredients, making it inexpensive and easy to follow. Plus, you'll be surprised by how delicious heart healthy foods can be. If you've been warned about the possible dangers of high blood pressure and a normal North American diet, it's time to make some changes.

      The recipes contained in this book don't encompass the entire range of DASH diet options, but they will give you an idea of how you can change your favorite foods to fit the diet plan. In general, they focus on reducing the fat, cholesterol and refined carbohydrates in a dish without losing out on flavor. If you've experienced too many flavorless health foods, these recipes could be the solution that you've been hoping for.

      What Is the DASH Diet?

      DASH is a term that stands for Dietary Approaches to Stop Hypertension. It is designed to be a lifestyle change for people who want to treat or prevent hypertension, also known as high blood pressure. The diet is based on studies originally performed by the US National Institutes of Health that examined three different dietary plans and their effects on blood pressure. The result is a plan that focuses on increased consumption of plant foods such as nuts, beans, low fat dairy products, vegetables and fruit.

      This diet plan is recommended by the National Heart, Lung and Blood Institute for anyone who wants to decrease their blood pressure and improve heart health. In studies performed on the diet, people who followed it showed a systolic blood pressure reduction of 6mm Hg, as well as a diastolic blood pressure reduction of 3 mm Hg in patients who had tested in the high-normal range, also called pre-hypertension. In patients who had existing hypertension, the diet caused reductions of 11 mm Hg and 6 mm Hg respectively, with no change in body weight. While it was not designed for weight loss, the DASH diet's focus on lower calorie, healthier foods does make it a viable choice for people who want to reduce their body fat levels.

      What Is Hypertension and Why Is It Dangerous?

      Hypertension, or high blood pressure, refers to the force your blood puts on the walls of your arteries. Doctors measure it in millimeters of mercury, or mm Hg, and record it as two different numbers. They measure both the systolic blood pressure, or the pressure when your heart is beating, and the diastolic blood pressure, or the pressure between beats. A person's blood pressure can rise and fall over the course of a given day, but continued high levels can be very dangerous to your health.

      When your blood flows with a lot of force, it can damage the veins and arteries, as well as organs like the eyes, heart, kidneys and brain. Most people who develop high blood pressure have difficulty lowering it. Left uncontrolled, this condition can lead to blindness, kidney and heart disease, and even stroke. About one in three people have high blood pressure, but many aren't aware of the problem.

      Many doctors and patients turn to medication at the first sign of high blood pressure, but this technique might not be the right one for you. Many blood pressure treatments have dehydrating effects. Others can induce depression or extreme tiredness. The very low blood pressure that is caused by some drugs can also result in severe dizziness and a tingling feeling in your fingers and toes. In more serious cases, these drugs can cause insomnia, pain in the feet, weakness and leg cramps, or an irregular heartbeat. That's a lot of risk to take when you could address the problem through less intrusive methods like diet and exercise.

      How Does the DASH Diet Work?

      The DASH diet provides an alternative to conventional, drug-based methods of controlling blood pressure. It is designed to help you maintain a healthy weight with moderate levels of physical activity. It focuses on reducing sodium levels, which have been shown to elevate blood pressure in some people. It also includes decreased levels of saturated fat and cholesterol, which contribute to narrowing of the arteries and can make it hard for blood to cycle properly.

      Over time, this diet can help patients who have high blood pressure lower their levels and reduce their medication requirements. In some cases, it can even allow you to discontinue

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